Tortilla Bread On Keto: Friend Or Foe?

Tortillas are a staple food in many cultures and are used in a variety of dishes, from tacos and burritos to enchiladas and quesadillas. But are they compatible with a keto diet?

Traditional corn or flour tortillas are not keto-friendly, as they are primarily made of carbs and contain very little fibre. However, there are many recipes for keto tortillas available online, using alternative ingredients such as almond flour, lupin flour, coconut flour, xanthan gum, and psyllium husk. These tortillas are typically soft, pliable, and low-carb, making them perfect for those following a keto diet.

Keto tortillas can be made with almond flour

Ingredients:

• Almond flour (blanched and super fine)
• Coconut flour (optional, for structure)
• Psyllium husk powder
• Baking powder
• Xanthan gum (optional, for pliability)
• Salt
• Egg (large, at room temperature)
• Water (lukewarm or warm)
• Oil for frying (avocado or olive oil is recommended)

Instructions:

• Combine dry ingredients: In a food processor or a medium-sized bowl, mix together the almond flour, coconut flour (if using), psyllium husk powder, baking powder, xanthan gum (if using), and salt.
• Add wet ingredients: Add the egg and water to the dry mixture and mix well until a dough forms. You may need to add water a teaspoon at a time until the desired consistency is reached. The dough should be moist but not sticky.
• Knead the dough: Use your hands to knead the dough until it becomes soft and smooth. This should take around 30-45 seconds.
• Divide the dough: Depending on your desired tortilla size, divide the dough into 4-6 pieces. Roll each piece into a ball and keep them covered.
• Roll out the dough: Place a piece of dough between two sheets of parchment paper and flatten it with your hand. Then, use a rolling pin to roll it out to your desired thickness. Make sure not to roll it out too thin, as it may crack.
• Cut the tortillas: Use a 6-inch cake cutter or the lid of a pot to cut out round tortillas.
• Heat a pan: Lightly oil a non-stick or cast-iron pan and heat it over medium heat.
• Cook the tortillas: Place the tortilla dough on the hot pan and cook for 2-3 minutes on each side, flipping frequently, until it develops some colour. Repeat with the remaining dough.
• Store the tortillas: Serve the tortillas immediately, or place them in a zip-top plastic bag with a moistened paper towel to keep them moist. They can be stored in the refrigerator for up to 4 days and refreshed in a hot, dry skillet before serving.

Tips:

• If the dough is too wet, add a pinch of coconut flour at a time to absorb the moisture.
• Chilling the dough in the refrigerator for 10-15 minutes can help if it is sticky due to a hot or humid kitchen.
• For extra flavour, add spices such as garlic powder, onion powder, or paprika to the dough.
• These keto tortillas can also be frozen for 2-3 months. Place layers of parchment paper between the tortillas to prevent sticking and store them in a freezer bag. Thaw them in the fridge or at room temperature before reheating.

Keto tortillas can be made with coconut flour

Coconut flour tortillas are a great option for those on a keto diet. They are soft, flexible, and can be used for a variety of dishes such as tacos, enchiladas, wraps, and burritos. The best part is that they do not taste like coconut at all!

To make keto tortillas with coconut flour, simply mix the dry ingredients: coconut flour, psyllium husk powder, baking powder, and any desired spices such as salt, garlic powder, onion powder, or cumin powder. Then, add eggs and mix well. The mixture will look like small dough pebbles. Next, gradually add boiling water to the batter and mix until combined. Allow the dough to cool down slightly, and then knead it until it forms a ball. Separate the dough into 10 equal pieces and roll them out into thin circles using a tortilla press or a rolling pin. Finally, cook the tortillas on a hot skillet for 30-60 seconds on each side until golden brown.

Some tips for making coconut flour tortillas include:

• Using boiling water is essential for the recipe to work.
• Psyllium husk powder is a vital ingredient and cannot be substituted.
• The spices are optional but help enhance the flavor.
• The tortillas can be frozen and reheated when needed.

Keto tortillas can be made with xanthan gum

One recipe for keto tortillas includes xanthan gum alongside almond flour, coconut flour, egg, water, and salt. The recipe creator notes that the xanthan gum is essential to the recipe, and without it, the dough will be too crumbly to roll out.

Another recipe includes xanthan gum as an optional substitute for psyllium husk powder, although the recipe creator has only ever used psyllium husk. They note that xanthan gum may be substituted with two teaspoons of xanthan gum.

Therefore, while keto tortillas can be made with xanthan gum, it is not always a simple swap for other ingredients, and the amount of xanthan gum must be carefully considered to ensure the tortillas hold together.

Keto tortillas can be made with lupin flour

Traditional corn and flour tortillas are not keto-friendly. Luckily, there are many keto-friendly tortilla recipes available online. One such recipe uses lupin flour to make keto tortillas.

Lupin flour is a gluten-free, grain-free, and nut-free alternative to coconut and almond flour. It is made from the seed (or bean) of a legume plant that belongs to the same botanical family as peanuts. The flour is high in fibre, extremely low in carbs, packed with essential amino acids, and is very versatile. It is also a lot cheaper if you know where to buy it.

To make keto tortillas with lupin flour, you will need the following ingredients:

• Dairy whole milk
• Lupin flour
• Egg
• Salt
• Coconut oil

• Whisk an egg in a bowl and add a pinch of salt.
• Add lupin flour to the bowl and whisk until smooth.
• Pour in milk and whisk again until the mixture is lump-free.
• Let the batter sit while you heat up a small frying pan or crêpe pan with a tiny bit of coconut oil.
• Pour the batter into the pan and tilt it so that the batter spreads evenly across the bottom.
• Cook the tortilla on medium/low heat until it is opaque on top. Then, raise the heat and check if it is ready to flip by lifting the edge with a spatula.
• Flip the tortilla and cook the other side until both sides are dry with brown speckles.

You can make these tortillas in advance and store them in a sealed container in the fridge for up to five days. They can also be frozen for up to one month.

There are many other keto-friendly tortilla recipes available online, some of which use almond flour, coconut flour, or cauliflower. However, if you are looking for a nut-free, gluten-free, and versatile option, lupin flour is a great choice.

Keto tortillas can be made with psyllium husk

Keto tortillas are a great option for those who want to enjoy the versatility of tortillas while adhering to a keto diet. Traditional corn and flour tortillas are not keto-friendly due to their high carb content and unsuitable ingredients. However, with just a few simple ingredients and some easy steps, you can make delicious keto tortillas using psyllium husk.

To make keto tortillas with psyllium husk, start by gathering your ingredients: almond flour (blanched is preferred), whole psyllium husks (not the ground or powdered form), salt, olive oil, and warm water. You will also need some parchment paper or wax paper for rolling out the dough.

In a large mixing bowl, combine your dry ingredients: almond flour, psyllium husks, and salt. Whisk or mix them together to break up any lumps. Then, slowly add the olive oil and warm water, mixing until everything is completely combined. The dough should be thick and moist but not sticky. If it's too sticky, simply add a little more almond flour and knead until it reaches the right consistency.

Once your dough is ready, divide it into equal pieces—you can make 4 large or 8 small tortillas. Shape each piece into a ball and place it between two sheets of parchment or wax paper. Using a rolling pin, gently roll out the dough into a thin, flat circle. If you have a tortilla press, you can use that instead for evenly pressed tortillas.

Remove the top layer of paper and use a dinner plate or a small appetizer plate to cut around the edges, forming a circular tortilla shape. Repeat this process for the remaining pieces of dough.

Heat a non-stick pan or skillet over medium heat. Place one tortilla in the pan and cook for 2-3 minutes before flipping and cooking for another 2 minutes. Do this for all your tortillas.

Your keto tortillas with psyllium husk are now ready to be enjoyed! They are perfect for sandwiches, quesadillas, pizzas, burritos, and more. You can also get creative with spices and herbs to add extra flavor to your tortillas.

These keto tortillas can be stored in the refrigerator for up to 5 days or frozen for up to 2 months. Simply thaw them at room temperature or in the refrigerator before reheating and enjoying.

Frequently asked questions